BACK - 9/19/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 5 reps
      Good Morning - 5 reps
      Back Squat - 5 reps
      Behind the Neck Press with a 2 second PAUSE at the top of each rep - 5 reps

#1  Strict Weighted Pullup - Every minute, on the minute, do 3 reps, for 7 total sets.

      Try to use the same weight for all 7 sets.  

#2  BB Row - This is just one round, or one long set.  It looks like this:

      8 reps + 2 partial reps - DECREASE LBS - 4 reps + 2 partial reps

      To start, put a weight on the bar that you think is your 8RM.  Shoot for 8 reps,
      but do as many complete reps as you can, and then do 2 partial reps.  Set the bar
      down,  decrease the weight, and immediately go for 4 reps, but do as many 
      complete reps as you can, and then do two partial reps.  Work hard on each of the
      partial reps.

#3  Do 2 rounds of:

      DB Reverse Fly
      American Kettlebell Swing
      Cable Row
      Air Squat
      Kipping Pullup

      Do each exercise for 40 seconds, then rest 20 seconds before moving to the next
      exercise.  Rest 2 minutes between round 1 and round 2.